In a world dominated by screens and constant connectivity, it's crucial to consider the impact of technology on our cognitive well-being. Enter the "digital detox" — a proactive approach to protecting your brain from the potential pitfalls of the digital age.

How do you know if you need a digital detox?

According to Pew Research, in 2021, a full 85% of Americans owned a smartphone. While it's hard to deny how useful they are, there are a few questions you can ask yourself to identify if you may have a technology addiction:

1. When was the last time you were separated from your smartphone? Were you anxious without it?
2. Do you often idly check your phone even when you haven't received a notification?
3. Do you stay up late scrolling through your phone?
4. Do you spend more than two hours each day on your phone?

If you answered yes to two or more of these questions, it may be time for a digital detox.

What are the benefits?

Productivity: Online content can be time consuming, and it's easy to spend hours mindlessly scrolling through your phone. Stepping away from the screen can help you focus on getting the things that need to be done, done.

Improved Mental Health: Many social media networks thrive off of inflammatory content to drive engagement. Instigative news and panic-inducing headlines can make it feel like the whole world is burning. Taking a break from "doomscrolling" can be a great way to let loose and calm down.

Better Sleep: Blue lights from your electronics can fool your brain into thinking it's still daytime outside. This can disrupt the production of melatonin, a hormone your brain produces to prepare you for sleep. Consuming exciting content right before bed, like a riveting movie or upbeat song, can also make it difficult to fall asleep. Limiting the use of electronics right before bed can make it easier to have more restful sleep.

 What are some things I can do to digitally detox?

1. Set Boundaries: Establish specific times or zones where you will be technology-free. For example, designate tech-free hours in the morning or evening, or create device-free spaces in certain areas of your home.

2. Turn Off Notifications: Disable non-essential notifications on your devices. This reduces the constant interruption and temptation to check your phone or other devices and lets you avoid being "always on."

3. Setup a Charging Station Outside the Bedroom: Charge your devices outside the bedroom to resist the urge to use them right before bedtime and upon waking. This can help you avoid accidentally scrolling the night away and make it easier to fall asleep. 

4. Outdoor Activities: Spend more time outdoors. Whether it's a biking, hiking, or simply laying around in the park, being in nature can provide a refreshing break from constant screentime.

5. Set Usage Limits: Utilize built-in features on your devices or third-party apps to set time limits for specific apps or overall screen time. This can help you become more aware of your usage patterns and set a hard cap on how much time you spend online each day.

Remember, the key to a successful digital detox is finding a balance that works for you. Even adding just one of these to your routine can be a great help, and gradually implementing these steps can make the process more manageable and likely to stick.